Barbell Wrist Curl (version 2)
- Zielmuskel
- Wrist Flexors
- Equipment
- Barbell
- Körperregion
- Forearms
- Typ
- Strength
The barbell wrist curl (version 2) is a forearm isolation exercise that targets the wrist flexors on the underside of your forearms. Performed by curling a barbell with your palms facing up and forearms supported, it builds forearm size and grip-related strength, making it a useful accessory for any pulling or grip-focused program.
Barbell Wrist Curl (version 2): So führst du sie aus
- 1Sit on a bench and grip a barbell with both hands, palms facing up and hands roughly shoulder-width apart.
- 2Rest your forearms along your thighs or on the bench so your wrists and hands hang just past the edge.
- 3Let the bar roll down toward your fingertips, allowing your wrists to extend fully and feel a stretch in the underside of your forearms.
- 4Curl the bar upward by flexing your wrists, bringing your knuckles up as high as you can while keeping your forearms pinned in place.
- 5Squeeze your forearm flexors at the top for a brief pause.
- 6Lower the bar under control back to the fully extended, stretched position.
- 7Complete your reps, then set the bar down safely.
Technik-Tipps
- Move only at the wrists — keep your forearms flat and still so the flexors do the work, not your elbows or shoulders.
- Use a slow, controlled tempo through the full range, especially on the lowering phase where most of the stretch happens.
- Let the bar roll to your fingertips on the way down, then re-grip and curl up to maximize the working range.
- Start light; the wrist flexors fatigue quickly and respond better to clean reps than to heavy, partial ones.
Häufige Fehler
- Lifting the forearms off the bench or thighs, which turns the move into a curl and takes tension off the wrist flexors.
- Using a heavy weight and only moving through a tiny range, which cheats the stretch and limits forearm development.
- Bouncing or jerking the bar up, which relies on momentum instead of the flexors and strains the wrist joint.
- Skipping the bottom stretch by gripping the bar tightly the whole time, which shortens the effective range of motion.
Häufig gestellte Fragen
What muscles does the barbell wrist curl work?
It isolates the wrist flexors — the muscles on the underside of your forearms that bend your wrist and curl your fingers. It's a dedicated forearm-flexor builder rather than a compound lift.
How is wrist curl version 2 different from a standard wrist curl?
It's a variation of the same palms-up wrist curl movement, targeting the same wrist flexors. The setup or hand position differs slightly, but the goal and the muscles worked are identical.
How many sets and reps should I do?
Because the wrist flexors are small and recover quickly, higher reps work well — try 2 to 4 sets of 12 to 20 reps with a controlled tempo and a full stretch at the bottom.
Are barbell wrist curls good for grip strength?
They build the wrist flexors that contribute to grip and forearm size, so they're a solid accessory. For maximal grip you'll also want holds and pulling work, but wrist curls are a useful complement.
